Stir-Fried Chicken and Asian Greens

Gluten Free
Dairy Free
Health score
32%
Stir-Fried Chicken and Asian Greens
45 min.
4
181kcal

Suggestions

Ingredients

  • tablespoon cornstarch 
  • tablespoons cooking sherry dry
  • 0.8 cup fat-skimmed chicken broth 
  • tablespoon ginger fresh minced
  • tablespoon garlic minced
  • pound mustard greens chinese
  • servings salt 
  • tablespoon soya sauce 
  • tablespoon vegetable oil 
  • 0.3 teaspoon pepper white
  • 12 ounces boned 

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Rinse chicken and pat dry.
  2. Cut crosswise into strips about 1/8 inch thick and 2 to 3 inches long. In a bowl, mix chicken with sherry. In another small bowl, mix broth, soy sauce, cornstarch, and white pepper.
  3. Remove and discard any yellow, damaged, or tough leaves from 1 pound Asian greens. Trim off and discard tough stem ends. For tough stalks, remove any thick side stems attached to center stalk; discard center stalk and use stems. Rinse well.
  4. Cut leaves and stalks diagonally or crosswise into 1/4-inch-thick slices; separate leaves from stalks.
  5. For Chinese mustard or yao choy: Trim stalk ends, especially if fibrous (a white, woody center is an indication). If skin on stalks is tough, peel off and discard.
  6. Cut greens into 3-inch lengths, separating leaves and thin stems from thicker stems or stalks. If any pieces are thicker than 1/2 inch, cut to that thickness.
  7. Set a 14- to 16-inch wok or 12-inch frying pan over high heat. When hot, stir in the thick stem pieces and 3 tablespoons water. Cover and cook until pieces are tender-crisp to bite, 2 to 3 minutes.
  8. Add the leaves and thin stems and stir until leaves are barely wilted, 1 to 2 minutes; pour mixture into a bowl.
  9. Return pan to high heat. When it's hot and any liquid has evaporated, add oil, garlic, and ginger; stir until garlic begins to brown, about 30 seconds.
  10. Add chicken and stir until no longer pink in the center (cut to test), 2 to 3 minutes. Stir broth mixture and add to pan; stir until boiling. Return greens to pan and stir until hot.
  11. Add salt to taste and pour into a serving bowl.

Nutrition Facts

Calories181kcal
Protein49.54%
Fat31.06%
Carbs19.4%

Properties

Glycemic Index
26.75
Glycemic Load
0.82
Inflammation Score
-10
Nutrition Score
26.155217287333%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Isorhamnetin
18.37mg
Kaempferol
43.44mg
Myricetin
0.03mg
Quercetin
10.02mg

Nutrients percent of daily need

Calories:180.55kcal
9.03%
Fat:6.18g
9.51%
Saturated Fat:1.02g
6.37%
Carbohydrates:8.69g
2.9%
Net Carbohydrates:4.89g
1.78%
Sugar:1.76g
1.95%
Cholesterol:54.43mg
18.14%
Sodium:741.71mg
32.25%
Alcohol:0.77g
100%
Alcohol %:0.37%
100%
Protein:22.18g
44.37%
Vitamin K:299.06µg
284.81%
Vitamin C:81.14mg
98.35%
Vitamin A:3454.85IU
69.1%
Vitamin B3:10.23mg
51.14%
Vitamin B6:0.89mg
44.38%
Selenium:29.57µg
42.25%
Phosphorus:260.39mg
26.04%
Potassium:793.24mg
22.66%
Vitamin E:2.73mg
18.17%
Magnesium:62.81mg
15.7%
Vitamin B5:1.54mg
15.37%
Fiber:3.79g
15.17%
Calcium:142.33mg
14.23%
Iron:2.44mg
13.53%
Vitamin B2:0.23mg
13.51%
Copper:0.24mg
11.84%
Vitamin B1:0.16mg
10.37%
Zinc:0.85mg
5.64%
Folate:18.59µg
4.65%
Manganese:0.09mg
4.65%
Vitamin B12:0.26µg
4.25%
Source:My Recipes